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Potassium and the Diet Fact Sheet No. 9.355 Food and Nutrition Series| Health by L. Bellows and R. Moore* What is Potassium? Potassium is an essential mineral and a major electrolyte found in the human body. It plays an important role in electrolyte regulation, nerve function, muscle control, and blood pressure. Potassium is found within all cells of the body, and its levels are controlled by the kidneys. Primarily, potassium functions to regulate water and mineral balance throughout the body. Potassium works with sodium to maintain the body's normal blood pressure. Research suggests that increasing dietary potassium may provide a protective effect against hypertension (high blood pressure) by increasing the amount of sodium excreted from the body. A high potassium intake has also been linked to a reduced risk of death due to cardiovascular disease. Sources of Potassium Potassium is found in many foods, especially those of plant origin such as oranges, avocados, bananas, and tomatoes. Potassium can also be found in fish, meat, and dairy products. Highly refined food items such as oils, sugar, and fats lack potassium. Overall, most Americans do not get enough potassium in their diet. In recent decades, the American diet has shifted towards consumption of processed foods, such as fast food, canned, or prepackaged food items. The majority of these foods contain little potassium, and are high in sodium. In order to ensure a diet rich in potassium, it is important to eat a variety of fresh fruits and vegetables. L. Bellows, Colorado State University Extension food and nutrition specialist and assistant professor; R. Moore, graduate student. 3/2013 ** Eating more fresh and frozen foods, which are usually lower in sodium, may be helpful. For more information, see fact sheet Sodium and the Diet. How Much Potassium is Required? The Adequate Intake (AI) for potassium is 4,700 milligrams/day for males and females ages fourteen through adulthood, as well as women who are pregnant (Table 1). Special Recommendations: For those with high blood pressure or hypertension—Following an eating plan known as the DASH Diet (Dietary Approaches to Stop Hypertension) may be useful for lowering blood pressure. The DASH diet is higher in potassium, magnesium, and calcium, while lower in total fat, saturated fat, and sodium than the typical American diet. For more information about the DASH eating plan or diet and hypertension, see fact sheet Diet and Hypertension or fact sheet DASHing to Lower Blood Pressure. Potassium supplements are generally not recommended for people with high blood pressure. Instead, a variety of potassium rich foods should be eaten daily. For athletes and those strenuously active for more than 1 hour in duration—Prolonged exercise, as well exposure to temperatures and conditions that result in excessive fluid loss may require increased potassium intake. Low potassium can cause muscle cramping and cardiovascular irregularities. Consuming foods high in potassium can prevent these symptoms. One cup of orange juice, a banana, or a potato is sufficient to replace the potassium lost during one to two hours of hard exercise. Quick Facts • Most Americans do not meet the daily recommendation for potassium, and consume levels that are less than recommended. • Potassium is found in unprocessed meats, and milk, as well as fruits and vegetables such as leafy greens, fruit from vines, and citrus. • A diet low in potassium and high in sodium may be one of many factors leading to high blood pressure, hypertension, and cardiovascular disease. • Following a diet that includes more potassium-rich fruits and vegetables, and less sodium containing processed foods is recommended. • Athletes involved in exercise greater than one hour in duration may require larger quantities of potassium rich foods. • Potassium supplements are not recommended unless consumption is monitored by medical professional. © Colorado State University Extension. 12/92. Revised 3/13. www.ext.colostate.edu Table 1. Adequate Intake (AI) values for potassium throughout life stages. Infants Milligrams (mg)/day 0-6 months 400 7-12 months 700 Children 1-3 years 3,000 4-8 years 4,500 9-13 years 4,500 19 years and older 4,700 Pregnant 4,700 Breastfeeding 5,100 Adults For those with renal disorders— Potassium intake is inversely related to the risk for kidney stone formation, and those prone to kidney stones usually have diets high in sodium and low in potassium. Those with kidney injury or renal failure should monitor potassium levels carefully, as a high concentration of potassium in the tissue can result in the inability to filter potassium efficiently. Potassium Deficiency Potassium deficiency is not common but may occur from excessive fluid loss due to severe diarrhea, strenuous exercise, or use of diuretics. Deficiency may also result from poor control of diabetes, low-calorie diets (less than 800 calories per day), chronic alcoholism, or kidney problems. Deficiency symptoms include muscle cramps, loss of appetite, nausea, fatigue, and weakness. Too Much Potassium? There is no Tolerable Upper Intake Level (UL) for potassium because toxicity is rare in healthy individuals. Excess amounts of potassium are normally excreted from the body; however problems may arise in those with kidney problems. If excess potassium cannot be excreted, conditions such as heart problems and sudden death may occur. Potassium toxicity is usually only a problem if one consumes potassium supplements in excess, which may result in muscle weakness, stomach pain, or irregular heartbeat. Steps to Increase Dietary Potassium • • • • • • • Include fruits and vegetables that are high in potassium— especially avocado, banana, cantaloupe, oranges, dried plums (prunes), artichokes, potatoes, spinach, and squash. Prepare sweet potatoes or regular potatoes with the skin on. Consume non-fat dairy products such as milk, yogurt, or cottage cheese, which contain 300-400 milligrams of potassium per serving. Enjoy potassium rich legumes such as soybeans, lima beans, and white beans. Include lean meats such as salmon and other fish, chicken, and turkey—each provide over 400 milligrams of potassium for every 3 ounce portion. While it is important to consume foods rich in potassium, be aware of hidden sources of sodium in canned vegetables and legumes. Be sure to drain all water from canned food before it is consumed. Choose fruits and vegetables for a snack, or salt free nuts such as almonds—4 ounces of nuts can provide over 700 milligrams of potassium. References Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism (2009). CRC Press, Taylor & Francis Group. Advanced Nutrition and Human Metabolism (2009). Wadsworth, Cengage Learning. Biochemical, Physiological, Molecular Aspects of Human Nutrition (2006). Saunders, Elsevier Inc. Duyff, ADA . American Dietetic Association: Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc., 2006. Mahan, L. K., Escott-Stump, S., Raymond, J. L., & Krause, M. V. (2012). Krause's food & the nutrition care process. St. Louis, Mo: Elsevier/Saunders. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. Table 2. Where is the Potassium? High, moderate, and low levels of potassium found in various food groups. Source Serving Size Milligrams (mg) Dairy Nonfat Milk 1 cup 382 Yogurt 1 cup 579 Fruit Apricots 3 378 Bananas 1 medium 422 Cantaloupe 1 cup 368 Orange juice ¾ cup 355 Meat High Level (300 milligrams or greater per serving size) Chicken 3 ounces 383 Fish 3 ounces 375 Canned salmon, tuna* 3 ounces 484 Vegetables Carrot juice ¾ cup 517 Celery 1 stalk 312 Dry beans, cooked ½ cup 355 Greens, cooked ½ cup 655 Potato, baked 1 medium 610 Spinach ½ cup 419 Squash, winter ½ cup 448 Sweet potato 1 large 694 Tomato 1 large 300 Tomato juice ¾ cup 417 Molasses 1 tablespoon 498 Nuts, unsalted ½ cup 340 Other Fruit Moderate Level (100-300 milligrams per serving size) Apples 1 large 148 Grapefruit juice ½ cup 180 Nectarines 1 medium 273 Orange 1 medium 237 Peaches 1 medium 186 Strawberries 1 cup 254 Raisins ¼ cup 273 Meat Beef 3 ounces 290 Ham 3 ounces 182 Lamb 3 ounces 259 Pork 3 ounces 105 Vegetables Broccoli ½ cup 278 Beets ½ cup 267 Peas ½ cup 175 Other Peanut butter 2 tablespoons 208 Table 2. Where is the Potassium? High, moderate, and low levels of potassium found in various food groups continued. Source Serving Size Milligrams (mg) Breads and Cereals Bread 1 slice 69 Pasta ¾ cup 81 Dairy American cheese 1 ounce 58 Eggs 1 55 Applesauce ½ cup 90 Blueberries ½ cup 50 Grapes 10 medium 72 Fruit Low Level (Less than 100 milligrams per serving size) Meat Bacon* 3 slices 45 Bologna 1 slice 48 3 ounces 61 Corned beef* Vegetables Corn ¼ cup 100 10 0 Black olives* Other Butter 1 tablespoon *These foods have high sodium content (greater than 300 milligrams per serving). 3 Are you interested in more fact sheets on agriculture, consumer, food, yard & garden, insects or natural resources? Shop The University Resource Center! Why do we call ourselves The University Resource Center? Because our bookstore provides information you won’t find anywhere else in the state. Our publications deal with questions that are too local or specific to show up in a traditional bookstore. 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